NOVEMBER 2016 MIAMI for web

#EXPRESSNEVERSUPPRESS

The Curl Experts 

BY CHADWICK & IGOR 

WHAT MAKES OUIDAD SALON UNIQUE? 

Chadwick: We know and understand curls. We have put a great deal of time and effort 

into working with all types of curls and have developed techniques that offer solutions 

to the challenges of naturally curly hair. Our salon is a haven for those who are blessed 

with naturally curly hair. After just one visit it becomes obvious that we are addressing 

the needs of curls and then bringing them to life. Because we address four curl types 

we can customize services that offer solutions to even the trickiest head of curls where 

sometimes 3 or 4 curl types live together on one head of hair. 

What will a client experience at the salon on a typical visit? Most individuals with 

curly hair are either nervous or have anxiety about visiting a salon. We want to give 

them a place where they can be heard and understood. A thorough consultation will 

be rendered and a plan created so that a beautiful head of curls is the destination. Our 

guests will recieve luxurious shampooing and conditions treatments specially formulated 

for their unique head of curls. You will receive a prescriptive at home regime and be 

taught how to properly care for and maintain your look. We want our clients to be 

empowered when it comes to her curls. 

WHAT ARE TWO WAYS A GIRL CAN CHANGE UP HER CURLS 

Chadwick: Currently one of the hottest coloring techniques we offer is Color Melting. 

This technique seamlessly blends multiple tones together on a head of curls creating 

a melting effect that is stunning. Not ready to shampoo yet? Let us teach you how to 

build out your look and keep going about your day with out having to shampoo and 

start over. We also offer styling techniques that help to elongate curls. 

Visit us at chadwickandigor.com and on Facebook 

for updates on the salon grand opening. 

Chadwick Pendley 

is a Master Artistic 

Educator of Ouidad. 

He is a recognized 

expert in the art of 

creating beautiful hair. 

His innate approach 

to hairstyling is 

solidly rooted in his precision cutting 

expertise and rich knowledge of state-ofthe 

art styling skills for all types of hair. He 

constantly pushes the boundaries of his art. 

Born in Brazil, Igor 

Araujo brings the 

passion, energy and 

zest for life of that 

cultural region to his 

work. Igor gravitated 

toward hair coloring 

from an early age. He 

is both a Ouidad Certified Stylist, highly 

knowledgeable about the sculpture of curly 

hair, and a Goldwell Technical Artist, always 

raising the bar of his color skills for the 

world’s premier maker of color products. 

3530 N. Federal HWY Fort Lauderdale, FL. 33308 • 954.613.0405

Claudia Portillo 

Editor in Chief 

PUBLISHER 

EDITOR IN CHIEF 

MARKETING DIRECTOR 

COPY EDITOR 

ASSISTANT COPY EDITOR 

WEBSITE DIRECTOR 

ART AND DESIGN 

SOCIAL MEDIA DIRECTOR 

PHOTOGRAPHY 

CONTRIBUTING WRITERS 

Mauricio Portillo 

Claudia Portillo 

Arnaldo Del Valle 

Lora Incardona 

Andres Portillo 

Maria Alejandra Wehdeking 

Carolina Pedraza 

Maria Alejandra Wehdeking 

Kiko Ricote 

Dr. Ruben Valdes, DC 

Jose D Bejarano MD, FHM . 

Meg Meeker, MD 

Rubén Valdes 

Rubel Shelly 

Ava Mallory 

Sarah May Bates 

Allie Casazza 

Sassi Swanson 

Sylvia Morales 

Maydeline Moreno 

Gloria Cabral 

Ava Mallory 

Alliance For a Healthier 

Generation 

healthy magazine is a free monthly publication. All contents are 

protected by copyright and may not be reproduced without written 

consent from the publisher. The material in this magazine is intended 

to be of general informational use and is not intended to constitute 

medical advice, probable diagnosis, or recommended treatments. 

healthy magazine and its contributors accept no responsibility for 

inaccuracies, and the advertiser is solely responsible for ad content and 

holds publisher harmless from any error. 

/HEALTHYMAGAZINE /HEALTHYMAGAZINEONLINE 

@HEALTHYVALLEY 

/ HEALTHYMAG08 

With the advent of an incredible new month, comes another 

spectacular edition. 

The leaves will soon change in some parts of the country. I’ve come 

to learn there is joy in every season, no matter where we are on the 

globe. Autumn promises chilly days and even cooler nights. During 

the day, the sunshine begins to fade and warm summer festivities give 

way to cooler fall delights. Somewhere along the way, many of us will 

revel in the cool temps and snuggle in for a long night’s sleep; perhaps 

sleeping in a time or two as the season takes hold. Although we locals 

won’t experience the turning of the leaves or the cascade of orange 

and red leaves that will blanket the ground, we will notice that our 

days will start to slip away earlier and night will fall far before we’re 

ready to end our days. The new season carries with it a promise of 

something better down the road, something that will warm our hearts 

and soothe our souls. 

While I’ve continued my health journey, I’ve made some amazing 

discoveries that I can’t wait to share with you soon. This month 

has been chock-full of wonderful surprises and great adventures. 

I’ve met some truly incredible people who have helped make this 

issue a rousing success. We’ve also welcomed new writers into 

our wonderfully talented team. Their talent is beyond measure. 

Their ability to share their talents and a lifetime of experiences has 

undoubtedly made a difference in our lives and I’m confident they will 

have a great impact on your life too. 

Passion has been a vital component in the success of both Anna 

Hochkammer and Dr. Rubén Valdes, our interviewees this month. 

Their unfettering resolve to impact lives in a positive way is a true 

testament to the power of humanity and the strength of their spirits. 

No matter our age or profession, health and beauty should be 

subjects we approach with vigor and enthusiasm. I know for myself, 

I’ve not made either as enjoyable as I should have. I’ve concluded that 

most health and beauty articles focus on the superficial, choosing 

to showcase celebrities and their armies of assistants. I’ve decided 

to go a different route. Instead of speaking of celebrities or other 

unattainable figures, I’ve chosen to feature a monthly article that 

highlights beauty treatments with a more conventional lifestyle 

surrounding them. Everyone should be able to celebrate health and 

beauty and enjoy the benefits of living a happy and healthy life. 

Wishing you all a healthy autumn and a Happy Thanksgiving! 

cportillo@healthymagazine.com 

Contact@HealthyMagazine.com / 1172 South Dixie Hwy Ste. 191 Coral Gables FL 33146 United States / PH 305-395-4554 / www.HealthyMagazine.com

EDITORIAL 

CONTENT 

ISSUE 42 

7. 

11. 

14. 

HEALTHY KIDS 

HOW TO FIND THE BEST 

PEDIATRICIAN 

IS YOUR CHILD DEPRESSED? 

7 LIFE-CHANGING THINGS I 

LEARNED FROM 30 DAYS OF NO 

YELLING 

HEALTHY BODY, MIND & SOUL 

14. 

16. 

18. 

20. 

22. 

24. 

MAKING THE HOLIDAYS A TIME FOR HEALTHY CELEBRATION 

WE ARE CHANGING THE FACE OF HEALTHCARE AN INTERVIEW 

WITH DR. RUBEN VALDES, DC 

IN LIVING COLOR: THE PATH TO A REWARDING LIFE 

THE SCORNED VIRTUE 

ANNA HOCHKAMMER PINECREST'S CRUSADER 

IS TYPE 2 DIABETES REVERSIBLE & PREVENTABLE? 

FITNESS & BEAUTY 

28. 

30. 

THINK AGE SPOTS ARE 

PERMANENT? AN IPL 

TREATMENT MAY BE ALL YOU 

NEED. 

TIE ME UP, PLEASE. 

34. 

HEALTHY FOOD 

REAL FOOD, NOT JUNK FOOD 

36. 

ROASTED PUMPKIN RISOTTO 

WITH A SALTY PARSLEY-WALNUT 

CRUST 

Contact@HealthyMagazine.com / 1172 South Dixie Hwy Ste. 191 Coral Gables FL 33146 United States / PH 305-395-4554 / www.HealthyMagazine.com

HEALTHY KIDS 

HOW TO FIND 

THE BEST 

PEDIATRICIAN 

The relationship you develop with your 

child’s pediatrician will last decades, 

require honesty, trust and good 

communication. Here are some tips on 

how you can find the doctor that fits you 

and your child’s needs best. 

Ask for an interview 

with the pediatrician 

before you commit. I 

love seeing new parents 

and understand that after they 

interview me, some will choose 

my practice and others won’t. If 

you can, schedule an interview 

with a potential pediatrician and 

ask important questions (see 

below.) 

Ask friends in the medical 

field who they recommend. 

Professionals in the medical field 

know one another’s reputation. 

The bad ones get singled out 

pretty quickly- usually on the 

basis of a medical mistake, 

not personality. So if you 

have a friend who works in a 

hospital, ask him/her who they 

recommend. 

Choose a doctor who shares your 

views on life. It is crucial that you 

feel supported and encouraged 

by your pediatrician because you 

are a far bigger influence over 

your child’s health and wellness 

than she is. If you want to breast 

feed until your baby is 3 years 

old, for instance, it’s important 

to feel supported by your doctor, 

not maligned. On the other 

hand, if you can’t breast-feed or 

choose not to, you should not 

feel shamed by your doctor. You 

are in charge of feeding your 

baby, not your doctor and you 

must always get the help that you 

need. 

Your doctor should respect that 

you make final decisions. The 

best thing that I can do as a 

pediatrician is to teach, support 

and encourage parents because 

they- not me- hold the power in 

a child’s life. This means that I 

must be open to listening to their 

ideas (even if I don’t agree) and 

respect their decisions. When you 

have an open relationship with 

your doctor, you will trust one 

another enough to weigh options 

and come to an agreement on 

what’s best for your child. 

One caveat: This is particularly 

true when it comes to 

immunizations. Some parents 

don’t want their children 

immunized and all pediatricians 

want to immunize. But- we 

doctors are being told by 

insurance companies what we 

can and can’t do. For instance, 

many insurance companies 

withhold payment for the visit 

if we don’t immunize because 

they feel we are delivering 

“substandard” care. That’s 

why many doctors won’t take 

children in their practices unless 

parents agree to immunize. This 

means that it is harder to find 

doctors who truly let parents be 

in charge. This is frustrating for 

parents and pediatricians. 

Ask about office policy when 

your child is sick. This sounds 

silly, but some medical practices 

don’t leave enough room in their 

schedules to see sick children 

so they end up going to Urgent 

Cares instead of coming to see 

their doctor. At the first visit 

ask if your baby will be seen on 

a day he is sick and make sure 

your doctor says yes. If not, go 

elsewhere. 

Ask if you can have one main 

doctor and visit his partners only 

when necessary. I feel that it is 

very important for doctors to 

get to know patients very well 

especially if a chronic illness like 

diabetes, asthma, autism, etc. 

is involved. A doctor who knows 

your child really well will save 

you and him a lot of testing, 

trouble and headache. Some 

practices want children to see 

rotating doctors in the practice 

but I don’t feel this is best for you 

or your children. Find a doctor 

that will commit to seeing your 

child for all well visits but when 

your child is sick, realize he may 

need to see the doctor on call. 

Ask who will help you at 3 am. 

If your child is sick after hours, 

make sure that the person you 

call will be well informed and 

knowledgeable. Most practices 

have doctors, PA’s or Nurse 

Practitioners take call but there 

are some practices that don’t. 

Make sure your doctor is a good 

listener! You know your child 

better than anyone and if you 

take your child to the doctor, 

and you say something’s wrong, 

then the doctor needs to find out 

what it is. Period. If you feel that 

your doctor listens well, takes 

your questions seriously, then 

he’s a good one. I’ll never forget 

a mother who brought in her 2 

year old saying the something 

was “off.” After examining him, 

I thought he might have an 

intestinal flu. But I looked at his 

mother and she looked at me 

and shook her head. She knew 

we were missing something. I 

asked the boy to come into the 

hallway so I could watch him 

walk. He didn’t look right. I sent 

him for a CAT scan and within 

one hour, he was in surgery for 

appendicitis (very rare in 2 year 

olds)- fortunately his appendix 

hadn’t burst yet. If I hadn’t 

listened to his mother, I might 

have missed it. 

You may not find the perfect 

pediatrician but you can find 

one who will meet your needs 

and take good care of your child. 

The relationship you have with 

your pediatrician is an intimate 

and very personal one requiring 

trust on your part and his part. 

So when you finally choose, I 

encourage you to trust your gut. 

You’ll know who you can trust 

and who you can’t. 

By Meg Meeker, MD

HEALTHY KIDS 


Don’t Wonder, Find Out. Here’s How 

The tragic death of Robin Williams in 2014 unnerved many Americans. 

Sure, we are sad to lose a talented man but on a deeper level, those 

who have loved ones struggling with sadness, irritability or who are just 

“not themselves” have wondered if those loved ones have depression. 

We are frightened because we don’t want to miss any cry for help from 

one who is struggling because depression is a very serious illness. 

A recent NPR article explored the alarming rising suicide rates, 

particularly among young adolescent girls who are entering puberty 

and experiencing depression at increasingly earlier ages. One 

researcher observed, “it’s usually been referred to as the storm-andstress 

period of life because there’s just a lot of change happening all at 

one time,” 

Parents of teenagers can have difficulty 

differentiating normal teen separation behavior 

from depression. Here’s how you can do this. Below 

are two lists of behaviors: one shows symptoms of 

depression (in teens and younger children) and the 

other shows “normal” teen behavior. If your child 

had more than 5 of the symptoms in the depression 

column for longer than two weeks, he may be 

depressed and need help. 

DEPRESSION SYMPTOMS 

1. Irritable or depressed mood 

2. Decreased interest or 

pleasure in normal every day 

activities 

3. Weight loss when not dieting 

or sudden weight gain 

4. Insomnia or hypersomnia 

(sleeping too much) 

5. Psychomotor agitation 

or retardation (body is 

hyperactive or very slow 

compared to normal) 

6. Fatigue, feelings of 

worthlessness, or a sense of 

inappropriate guilt 

7. Decreased ability to think, 

concentrate or increased 

indecisiveness 

8. Recurrent thoughts of suicide 

or death 

Kids who have a family history 

of depression or who have 

prior bouts of depression are 

at increased risk for getting 

depression. 

NORMAL TEEN SEPARATION 

BEHAVIOR OCCURS WITH THE 

FOLLOWING BEHAVIORS 

1. Irritability that comes and 

goes or that is directed at 

only on person 

2. Desire to spend time alone in 

room for a few hours per day, 

alternating with engagement 

with family 

3. Increased sleep 

4. Staying up at night more 

than usual 

5. Fatigue that will go away 

if child increases sleep on 

weekends 

6. Desire to exclude parents 

from personal conversations 

7. Doing things that they knows 

parents disagree with behind 

their backs 

8. Speaks contrary to parents 

and is argumentative 

The main difference between 

depression and normal teen 

behavior is the severity and 

length of the symptoms. All teens 

can be irritable but this should 

come and go and alternate with 

nice behavior. Depressed teens 

can’t “snap out of” bad behavior. 

Also, all teens need more sleep 

and are tired a lot but once they 

have a chance to catch up on 

sleep, the fatigue goes away. 

Fatigue doesn’t go away if a teen 

is depressed. 

If you suspect that a teen is 

depressed, simply ask them. 

Having someone come right 

out and ask won’t make them 

depressed and many times 

teens feel relief when someone 

recognizes that they are 

struggling. 

If your teen has 5 or more of the 

depression symptoms or if your 

gut tells you that they might be 

depressed, take them to your 

internist or pediatrician. They are 

very familiar with depression and 

should be more than willing to 

help your teen get back on track. 

If your child or someone you love 

is exhibiting any of the risk factors 

and warning signs of suicide, 

you should contact the National 

Suicide Prevention Lifeline at 

1-800-273-TALK (8255). Your call 

will be routed to the Lifeline 

center nearest to your area code. 

More information is available 

on the American Foundation for 

Suicide Prevention website. 

By Meg Meeker, MD 

8 / HEALTHY MIAMI

HEALTHY 

KIDS 

7. 

11. 

14. 

HOW TO FIND tHE BEST 

PEDIATRICIAN 


7 LIFE-CHANGING THINGS I 

LEARNED FROM 30 DAYS OF NO 

YELLING

7 LIFE- 

CHANGING 

THINGS 

I LEARNED 

FROM 30 DAYS 

OF NO YELLING 

HEALTHY KIDS 

I'm a yeller. I started out my motherhood with the 

promise not to yell, but quickly broke that promise. To 

be clear, I'm not talking about verbal abuse here. I'm 

talking about raising my voice to make a point, reacting 

out of my anger or frustration. I came to the conclusion 

that yelling is a normal part of motherhood and a piece of 

who I am. Plus, when a Cuban girl and an Italian boy get 

married and have four kids in five years, it's a loud house, 

and yelling is essential to survival. 

That's what I told myself; that's what I believed, until a few 

months ago. 

You know how God slowly changes your heart without you 

really even noticing? Then all of a sudden a topic comes up 

one day and you notice you feel way differently about it than 

you did a year ago? God has done that to me multiple times 

with some pretty important issues, and that's what He did 

with yelling. 

I remember exactly where I was standing in our tiny two-bedroom condo that rainy day. We had just moved from sunny Southern California 

to beautiful, but very different Northwest Arkansas. We were living in this tiny place for six months to give us time to become familiar with 

the area and find a rental house. It was stressful, tense, and incredibly frustrating. I was adjusting to living with no familiar people around 

me, the kids missed their grandparents, and I was waiting for God to show me why He called us out here. I stood between the front door and 

the staircase and yelled at him. I yelled so loud and so hard that I felt it in my stomach. When I met his eyes, everything changed. 

My small, but strong-willed five year old 

looked back at me with a little bit of fear 

and a lot of desperation in his eyes. I could 

tell he wanted to say something, but knew 

he'd be met with more screaming from the 

tyrant who had taken over his mommy. 

Right there in that humbling moment of 

motherhood failure, God tapped on my 

heart and whispered, "this isn't what I want 

for you. Or them." 

Over the next few days, God continued to 

draw my attention to my habit of yelling. I 

decided to do a thirty day challenge with 

myself and cut yelling out completely. When 

you have a blog and a following, you have 

automatic, heavy accountability, so I shared 

my challenge on social media, the blog, and 

started Periscoping my progress. 

I found myself quickly surrounded by other 

moms who struggled with yelling. Some 

were already working through books on the 

subject, some were in denial of how bad 

it was. I felt more determined than ever to 

complete the thirty days. If I could do this, 

maybe they would too. 

It's been one month since I completed the 

thirty day no yelling challenge. Here's 

what I learned from it. 

YELLING IS MY ANSWER 

1. TO ALMOST EVERY 

FRUSTRATION IN MY LIFE. 

Once I made the decision not 

to yell, my eyes were opened to 

how often I turn to screams as a 

solution to problems during the 

day. It felt like I was sucking in a 

shout every five minutes at first. 

I was ashamed of how often I had 

to stop myself. For the first week, I 

messed up occasionally. Not because 

I just couldn't take it and had to yell at 

someone, but because yelling had become 

such a deep-seated habit for me, that it would 

just come out without a thought! 

HEALTHY MIAMI / 11

HEALTHY KIDS 

YELLING MAKES ME AN UNHAPPY 

2. PERSON. 

The biggest surprise I found in this challenge 

was how yelling affected me. I found that 

I felt lighter, happier, and just less cranky 

in general throughout the week. The times 

in the beginning when I would yell out of 

habit, I noticed it put me in a terrible mood 

and really darkened my day. I realized a lot 

of the time when I was in a bad mood was 

directly related to how I had treated my 

family that morning. 

I hope you take this honest post with a 

large scoop of grace for me, especially if 

yelling isn't something you struggle with. I 

hope you've poked around my blog before 

and know how much I adore my husband 

and my babies, and how much of my time 

is spent creating beautiful memories with 

them. I hope you don't judge my parenting 

solely on this incredibly honest piece of 

writing. It was meant to reach the mom who 

yells and thinks it's okay, and the mom who 

yells and doesn't think she can ever stop. I 

encourage you to take the challenge, and 

don't stop just because you slip up. Keep 

going, start new every time you need to, and 

watch things change. 

YELLING DAMAGES 

3. RELATIONSHIPS. 

This might seem obvious to you. When I type 

it it's obvious to me, yet I was yelling all the 

time so, apparently it's not obvious enough 

and is worth saying. When I stopped yelling, 

my relationship with my kids got better 

incredibly quickly. I noticed my seven-yearold 

daughter asking to spend time with me, 

wanting to talk to me and tell me secrets. I 

noticed my boys wanting me to go outside 

with them and kick the soccer ball around. 

It was like they couldn't get enough of me. 

During the times when I would start to 

yell out of habit, it was almost like I could 

physically see my children pull away from 

me. Yelling severs closeness; I know that for 

a fact. 

YELLING MAKES MY HUSBAND 

4. SHUT DOWN. 

I did this challenge with my kids in mind, 

but it impacted my marriage in a very deep 

way too. I found myself having to hold back 

the most around my husband. It hurts me 

to admit this, but I noticed how often I get 

irritated with him and push him away with 

my words. Far more often than I'd like to 

tell you, I found myself biting my tongue 

with words like "Just do something right!" 

or "Can you please just take care of one 

thing yourself?!" The weight of how painful 

these words are really hung from my heart 

over the first couple of weeks. Just like 

with the kids, I saw my husband's face 

change when I started to yell. It seemed 

as if he was a machine that was turned 

off, a robot who ran out of battery life. He 

just completely shuts down when I yell. 

I've always been thankful that Brian rarely 

even yells back at me when I get like that, 

but having noticed his face, I think this is 

worse. Over time, as I got better, I saw him 

moving closer to me in every way. He was 

happier, lighter, more loving toward me, 

and wanting to talk to me more. Alongside 

working on my yelling, I started being more 

physically affectionate with my husband 

throughout the day, because touch is his 

love language. Not yelling gave way to more 

improvements that didn't even seem hard 

to make because I was already conquering 

the hardest one for me. 

YELLING OPENS THE DOOR TO 

5. ANXIETY IN MY HOME. 

When I stopped yelling, I was suddenly 

very aware of all the effects yelling has on 

my family. I noticed my little girl twiddling 

her thumbs before she came up to me with 

a question. I noticed my husband feeling 

around for my mood before bringing up 

an idea. I felt like a monster. Even though 

I really just yelled out of what I felt was 

necessity and knee-jerk reactions to 

frustrating moments, it was enough to 

cause anxiety in the people I love dearly. 

That broke my heart. As time went on, their 

trust in my new-found calmness grew and 

the anxiety fled. I never want to go back to 

the way things were. I never want to be the 

cause of anything but love and peace in my 

home! 

WHEN I YELL, I AM NOT A GOOD 

6. STEWARD. 

My children were given to me by God 

to raise up to do great things for His 

kingdom! When I yell, I am not showing 

them His love, and I am not being a 

good steward of what He gave to me. 

An overseer, 

as God's steward, 

must be above reproach. 

He must not be arrogant or 

quick-tempered or a drunkard 

or violent or greedy for gain, 

but hospitable, a lover of good, 

self-controlled, upright, 

holy, and disciplined. 

Titus 1:7-8 

My husband is my partner in this life, 

and he's to be honored and respected 

by me as unto the Lord and as an 

example to my kids. Yelling at my family 

goes against the will of God for all of us. 

These are His children I'm treating this 

way. I know it hurts Him to watch, and I 

know that's why He lead me to change. 

YELLING DOESN'T ACCOMPLISH 

7. ANYTHING GOOD. 

Since I was suddenly aware of how often 

I yelled, when I would start and then stop 

myself, I began to notice my kids' reactions. 

Sometimes it was fear, other times it was 

almost an annoyance. Their faces read 

"ohh great. Mom's freaking out again, how 

can I get through it this time..." The thing 

is, when I yell, I am trying to accomplish 

something. I want them to listen to me, 

respect me, and do what they need to do. 

Through this challenge I learned that none 

of that was being accomplished. In fact, 

just the opposite was. My kids respected 

me less, they shut down instead of listening 

to me, and if they did do whatever I was 

yelling about, it was done out of fear of me 

or out of just getting me to shut up. 

Allie Casazza is The Purposeful Housewife. She is all about helping you purge the clutter that's 

clogging your joy, rediscover the purpose in your days, and live with intention. 

As Annie Dillard said, "How we spend our days is of course how we spend our lives." Allie will inspire you 

to spend yours the way you want to. That means intentionally setting up a home and a life that fosters 

purposeful living for what matters. The Purposeful Housewife is a place to find clarity in your role as a 

mom. Learn more about Allie @thepurposefulhousewife. 


November 

is upon us 

and Care 

Resource 

wants to remind 

the South Florida 

community that there 

are ways that you and 

can enjoy both the 

Thanksgiving and the 

holiday season without 

gaining weight. 

MAKING THE HOLIDAYS A TIME 

FOR HEALTHY CELEBRATION 

For diabetics, the holiday season is 

fraught with temptations. Candy is 

everywhere. Your well-meaning coworkers 

bring in plates of cookies that 

taunt you from the break room. You've 

got invitations to party after party where 

it seems like the foods were chosen 

either to test your will or spite you. 

Before you decide to give 

everyone a piece of coal and 

hibernate through the holidays, 

you should know that being 

diabetic doesn't mean you 

have to give up your favorite 

seasonal foods. 

According to Gloria Cabral, Registered 

Dietitian/Nutritionist with Care Resource, 

“Managing diabetes is more complicated 

than simply avoiding sugar. For instance, 

other carbohydrates -- like a serving 

of mashed potatoes -- can affect your 

blood sugar levels as much as a candy 

bar. Your Registered Dietitian can tell you 

how many servings of carbohydrates you 

should be eating daily and you can stick 

to that. Although some carbohydrates 

are better for you than others, it’s the 

total number of carbohydrates that 

counts and not the form you're eating 

them in. Fat, which abounds in holiday 

cooking, should also be kept to a 

minimum. As at any time of the year, you 

should be eating a healthy, balanced 

diet low in saturated fat, moderate in 

carbohydrates and protein, and high in 

fruits and vegetables.” 

14 / HEALTHY MIAMI 

“When grocery shopping, always check 

the serving size first. All the information 

on the label is based on the serving size. 

Many packages contain more than 1 

serving. For example, the serving size 

for spaghetti is most often 2 ounces 

uncooked, or 1 cup cooked. If you 

eat 2 cups at a meal, you are eating 2 

servings. That is 2 times the amount of 

the calories, fats, and other items listed 

on the label. By planning carefully with 

your Care Resource provider, you can 

make healthy habit that lasts a lifetime. 

Visit us at careresource.org and make 

Care Resource YOUR medical home.” 

- Bill Krantz, Physician Assistant, Care 

Resource 

Remember that holiday meals and 

traditions don’t have to disrupt 

your diabetes control. With a little 

preparation, you'll be ready to face any 

holiday head-on and still enjoy it. 

Join the Care Resource family and 

help us provide you with the absolute 

best opportunity for a long, healthy, 

productive life, Together, we can work 

in concert this holiday season to help 

you maximize good health and help you 

along your healthcare journey. The level 

of personal attention, at every level of 

the Care Resource experience not only 

sets us apart, but it also sets you on the 

fast track to better health. 

Most services at Care Resource’s offices 

are provided on a sliding fee scale. With 

a sliding scale, the fees are reduced for 

those who have lower incomes or less 

money to spare after their personal 

expenses, regardless of income or the 

ability for you to pay. 

Care Resource is a 501(c) (3) nonprofit 

organization and a Federally Qualified 

Health Center (FQHC) with locations 

in Miami-Dade and Broward counties. 

Care Resource provides comprehensive 

primary medical and preventive 

care, including dental care, in-house 

pharmacy services and behavioral 

health/substance abuse services to all 

individuals in South Florida’s diverse 

communities. For more information, 

please visit www.careresource.org, 

or call 305.576.1234. 

Gloria Cabral 

Registered Dietitian/Nutritionist 

with Care Resource 

www.careresource.org

HEALTHY 

BODY 

MIND 

& SOUL 

14. 

16. 

18. 

20. 

22. 

24. 

MAKING THE HOLIDAYS 

A TIME FOR HEALTHY 

CELEBRATION 

WE ARE CHANGING THE 

FACE OF HEALTHCARE 

AN INTERVIEW WITH DR. 

RUBEN VALDES, DC 

IN LIVING COLOR: THE PATH 

TO A REWARDING LIFE 

THE SCORNED VIRTUE 

ANNA HOCHKAMMER 

PINECREST'S CRUSADER 

IS TYPE 2 DIABETES 

REVERSIBLE & 

PREVENTABLE?

COVER STORY 

WE ARE CHANGING 

THE FACE OF HEALTHCARE 

An interview with 

DR. RUBEN 

VALDES, DC 

The world of medicine is experiencing 

a cataclysmic paradigm shift and Dr. 

Ruben Valdes, director of Integrated 

Health Center of Miami, is at the 

forefront of this NEW approach in Healthcare 

called Functional Medicine. 

Hailing from San Juan, Puerto Rico, where 

he had a successful practice for many years, 

Dr. Valdes completed his undergraduate 

studies in Miami and then went on to earn his 

doctorate degree from Palmer College. He has 

completed extensive post-doctoral training in 

functional medicine and functional nutrition. 

As a child, Dr. Valdes suffered from severe 

blood sugar issues, requiring 3 major longterm 

hospitalizations and setting the stage 

for his enormous drive and passion to find a 

real solution for the spectrum of blood sugar 

disorders. His determination to help people 

who suffered from Type 2 Diabetes, led Dr. 

Valdes to open Integrated Health Center of 

Miami in March 2015 to help patients learn 

how they could reverse this possibly fatal 

condition. IHCMiami focuses on working with 

individuals who suffer from Type 2 Diabetes 

as well as Hypothyroidism (low thyroid). 

Using the Functional Medicine model, 

IHCMiami’s mission is to uncover and correct 

the underlying mechanisms of their patients’ 

condition. 

According to Dr. Valdes, the plagues of the 

21st century, the wave of illnesses that are 

now destroying our population, are much 

different than those of the previous century. 

We are in the era of chronic illnesses. 

Diabetes, Heart Disease, Alzheimer’s, 

Dementia, and Cancer are among some of 

the illnesses with which we are confronted 

with more often than we would like. Sadly, 

these chronic diseases do not respond well 

to long-term conventional management with 

the “Silver Bullet” approach used to treat 

infectious and other acute diseases. 

“By the time a patient has developed a 

“disease”, and they have been given a label 

and have symptoms, there has already been 

underlying mechanisms in that patient for 


"One of the initial steps in a functional 

medicine model is testing the patient 

thoroughly. Detailed findings are then 

used to customize a plan for patients 

based on underlying root causes." 

years before 

the disease 

has ever 

surfaced,” says 

Valdes. Unfortunately, most chronic illness 

treatments are designed to address the 

disease and its symptoms, rather than treat 

the root causes. 

This is where Functional Medicine shines. One 

of the initial steps in a functional medicine 

model is testing the patient thoroughly. 

Detailed findings are then used to customize 

a plan for patients based on underlying root 

causes. IHCMiami’s success lies in looking 

beyond the label of a patient’s disease to 

uncover WHY a person is no longer able to 

regulate their blood sugar. This is done by 

uncovering hormonal imbalances, organ 

dysfunction, nutritional deficiencies, etc. that 

are associated with the condition. 

“We test blood, stool, saliva; we will do 

immune testing, DNA Testing, heavy metal 

testing, toxicity testing, anything we need to 

look at to understand where this patient’s 

physiology is breaking down, resulting in the 

disease with which they have been labeled,” 

says Valdes. In fact, testing, testing and more 

testing before the onset of symptoms is the 

key to stay in top condition. 

This approach is now sweeping the Nation's 

outlook on chronic disease and has even been 

added to the list of services at prestigious 

institutions such as The Cleveland Clinic in 

Ohio. 

Dr. Valdes’ practice in Miami is a beacon of 

hope for individuals suffering from chronic 

diseases. Offering hope with integrity is his 

commitment to the population afflicted with 

chronic illness. 

“It is exciting to see patients’ recover their 

health by reversing chronic conditions.” says 

Valdes. IHCMiami aims to be very accessible 

to their patients and available to answer their 

questions through email, cell phone, text, etc. 

They can be confident that they will dedicate 

TIME to them in understanding their specific 

clinical presentation, frustrations and major 

health concerns. Dr. Valdes knows the urgency 

of their conditions. For this reason the clinic 

keeps a couple of available spaces weekly 

for highly motivated patients that want to 

find a solution and a way out of their current 

situation. They strongly believe that it doesn’t 

make any sense to have a two-month wait for 

a person that could die waiting. 

“By the same token, we expect our patients 

to be committed to their overall health and 

well being; to follow the lifestyle and nutrition 

changes we recommend and to have the 

motivation to win back their life. Together, We 

are changing the face of Healthcare.” Says Dr. 

Valdes. 

LATEST THOUGHTS ON DIABETES: 

Lately, Dr. Valdes has been doing more 

extensive research on the cause of Type 2 

Diabetes. For years, doctors believed the 

reason why individuals developed diabetes 

and insulin resistance was primarily problems 

at the receptor site for insulin. Through Dr. 

Valdes’ studies, he has learned that, for most 

of these patients, their receptors were not 

only working perfectly fine, but also instilling 

the proper intake of glucose into the cells by 

passive transporters in the cell membrane. 

Another interesting finding, is that a patients’ 

meal is only responsible for 15-30% of blood 

sugar elevation. According to Valdes, much 

of the sugar we see in the blood is actually 

being made by the patient’s own body. And 

the insulin does not have as an important 

role in taking that sugar into the cells, as we 

formerly believed it did in Type 2 Diabetics. 

Giving these patients too much insulin might 

actually be making things worse long term. 

For more information on Integrated Health 

Center of Miami, please visit 

www.ihcmiami.com or call 786.801.3977. 

By Ava Mallory

COVER STORY 

“It is exciting to see 

patients’ recover 

their health by 

*reversing their 

chronic conditions 

such as Type 2 

Diabetes." 

*Reverse should not 

be confused by cure. 

Photography by 

Kiko Ricote 


HEALTHY SOUL 

IN LIVING 

COLOR: 

The Path to a 

Rewarding Life 

PART 3 

The Tools: 

Tool 1: Convert Pain Into Growth 

Most of the pain we feel comes from two things: grasping and 

fixating. The solution in that moment will come from recognizing 

that in yourself – what I call, “circling it,” and then spotting 

the underlying emotion that is motivating it. This is also when 

you can see that it’s a basic and childlike emotion that is 

understandable and something you can soothe. You can also 

be compassionate for yourself instead of suffering in the mental 

obsession. When we grasp or fixate, we create anxiety, but 

when we can see the true emotion, it becomes simpler and less 

powerful. 

Just by enacting this exercise you will have slowed down the 

reaction process enough that you can change how you proceed. 

And further, you can change the pain into something that grows 

you. How? By changing your habituated reaction to anything 

different than you normally do. 

So in the moment you’re finding yourself really upset about 

something – grab a journal and convert it into growth! Here are 

the questions I want to you answer: 

JOURNAL EXERCISE: 

99 

Look for two things: grasping and fixation. Ask yourself, am I 

clinging to something? 

99 

Am I fixating on something? 

99 

Describe the feeling in your body. What part of your body is 

the feeling coming from? What does it feel like? Is it tightness 

or heaviness? 

99 

Does it remind you of an emotion you’ve felt before? If so, 

what does it resemble? 

99 

What is your habituated reaction to this feeling – meaning, 

what do you want to do right now? 

99 

What can you choose to do that’s different? (Choose ANY 

kind of action that’s new.) For example, what would be an 

opposite response? 

99 

Last, choose to enact one of your new responses instead of 

doing what you normally do. 

Tool 2: Mantra: Don’t Get Morbid 

If you’re a Type-A person, you’re likely an over-reactor. I say that 

with love – I’m like you, too. It’s how you have stayed prepared 

for danger in the past and it’s also why you are good at what 

you do, now. But when it comes to your perception, it can cause 

you unnecessary harm. We all create beliefs and expectations 

to keep us operating safely: If this, then that. However, these 

beliefs are not truths, they are judgments and attempts to 

create order in the world – and we are truly the ones who make 

them more solid by imagining them. The expectations are what 

hurt us more than actual events. 

Those who have a desire to control, tend to make things more 

major and dire – by default. We perceive things to be worse and 

more immovable then they really are. So a mantra to use when 

you’re in the moment of dread or worry about something to 

come is “Don’t get morbid.” Remind yourself that everything is 

much more okay and fluid and flexible than you are making it in 

your mind. Maybe there’s nothing wrong, 

at all and everything is very right. 

We anticipate the worst and then we 

experience it in our minds. It’s an 

overreaction to things that don’t 

exist – but we think we know 

better and that it makes us better 

prepared. Don’t get morbid – relax, 

step back and recognize you’re 

making it into something it’s not. 

There’s a Buddhist quote that says, 

“In the beginner’s mind there are 

many possibilities, but in the experts 

there are few.” And that’s because 

you slowly grow to believe you have 

control – that you know all, but that’s 

just a false perception. Maybe this 

is just another day that just is – like 

an animal killing another animal 

in the wild: it’s not good or bad, it’s 

life. Don’t lump any additional pain 

on top of that thing – remember, not 

everything has to mean something. 

“ 

We anticipate 

the worst 

and then we 

experience 

it in our 

minds." 


HEALTHY SOUL 

Tool 3: Hack Your Self-Lens (For Feelings of 

Intolerance for Yourself and Others) 

How we relate to ourselves is shaped by how we coped, growing 

up. In part by what our parents told us was good and bad about 

us, with their responses to us. So if we blame ourselves or 

judge ourselves harshly or we do that to others, this is in part a 

method of control. An attempt to protect ourselves in the face 

of extreme vulnerability. 

It all comes down to self-acceptance and compassion. If we 

did not learn to have compassion and acceptance for parts 

of ourselves and our feelings, we will learn to reject them – in 

ourselves and in the world. So if a parent was incapable of 

supporting you in the face of confusing or scary feelings, a child 

“manages” them by creating some kind of logic and rules. 

It’s how we self-protect: we create some order – like rules and 

laws that we can point to. And this gives us a buffer: a logic to 

empower us to arrange things, that stays removed from the 

intense vulnerable spot. To blame is to assign fault and rules; 

to blame is to create the order. We strengthen our beliefs with 

logic and rationalizations: this further makes it separate from us 

and therefore much more manageable. It’s how we solidify and 

ground ourselves: we say that is wrong, that is right, this is why. 

It’s a way to make the extreme discomfort more manageable – a 

way of denying it. We create terms for ourselves so we can feel 

stable – where things make sense, where things are familiar, 

where we’re in the know and in control. 

It might seem backwards to believe that anyone would prefer to 

feel blame even though it hurts – but the truth is, pain is much 

more manageable when it’s in your control. When we are right, 

we feel good and when we are wrong, we feel threatened and 

attacked. It’s a part of the survival mechanisms of our ego: we 

crave predictability and control. This is why we choose to be 

right rather than feel vulnerable. 

When we blame ourselves or others or feel 

intolerance, it’s actually coming from the discomfort 

of extreme vulnerability. It’s not about what it’s 

about. Our labels for the pain are all made up. 

When it hurts us the most is when we’re holding tight to a 

belief and refusing to let go: shutting down to the truth and 

retracting from what offers relief. Because life exists in the same 

way regardless of how we interpret it. Things can be seen in a 

thousand different ways – but when we try to create the rules, 

we shut down our access to what is outside us. We cannot 

relieve ourselves of the hurt when we refuse to look at what is 

causing it. 

The good news is we can change how we feel in those moments: 

we can loosen our framework in the simple act of remembering 

we have a choice. It’s just noticing we are in the state of blame 

or self-intolerance and backing up far enough to recognize that 

we are grasping for security. We are holding onto a belief that 

separates us from possible solutions. Softening gives us access 

to real understanding and with that, relief and change. So if you 

are suffering from self-blame or harshly judging yourself, here is 

a journal exercise to use in that moment: 

JOURNAL EXERCISE 

99 

What are you blaming right now? What are you intolerant 

to – in yourself or something other? 

99 

What is the underlying feeling – beneath that title / 

explanation? Get super micro about how that feels. Where 

is it inside your body and what is the texture of that feeling? 

99 

What’s the underlying emotional ingredient? Can you circle 

the most potent and simple emotion at the bottom layer 

of that feeling? Spell out what that emotion comes from – 

what belief has created it? 

99 

Can you feel compassion and understand that emotion in 

yourself? Does that emotion seem logical? 

99 

Choose to accept it as it is and now write out some possible 

new responses you could have to this feeling that would 

replace your habituated reaction. It can be anything at all 

– as long as it’s new. Write at least 3 possible options and 

choose one of them. 

99 

In closing… 

99 

I want to thank my monthly sponsors – I have to give a 

shout out to Rich. Thank you so very much! 

99 

When you face up to things that make you feel awkward 

and instead examine them – when you look deeper into 

what is happening inside you, you can change your 

reaction. This is when we can undo our looped responses 

– when we try to fix things, fight with things, obsess about 

them for hours and weeks. This is when we can create a 

better life for ourselves and let things go. 

To know thyself is truly the greatest gift you could ever get – it’s 

like a warm blanket of comfort that makes you feel grounded 

wherever you are. It’s where meaning deepens as does your 

enjoyment of your life. There’s a Buddhist monk who said, 

“Do everything as if it were the only thing that mattered, all 

the while knowing that it doesn’t matter at all.” It sounds 

contradictory, but it really means is get the most out of now 

and don’t let attachment rob you of the enjoyment of the 

experience. What this approach is all about is cultivating an 

ability to stay floating atop the waves, not get swept down by 

them or waste years swimming away from them – all the while, 

missing the sunset. So think of this as anEmotional Floaties 

approach to life. It means you’re able to move through your 

experiences on top– with less suffering and experience greater 

joys. 

“Real” in-person, non-distracted experiences give you greater 

depth and identity. If you made a choice based on the total 

sum of life and its worth, I think you would choose the bigger, 

brighter, deeper, more eventful approach to all of it. But I’ll 

invite you to ask yourself right now: Do you want the greatest 

joys if they come with suffering? Or would you choose the 

shallow middle that doesn’t change much at all? If you chose 

B, then I’ll also ask you – what’s the point? Isn’t it all just one 

long binge-watch of a show called “life”? I say, go for the rich 

life – because that’s where everything tastes better, the sun is 

brighter, and life in its totality expands beyond what you knew 

was possible. 

Sarah May Bates 

Founder of Yay With Me a hub of 

practical tools to create change in 

yourself, from Podcaster/Author, 

Sarah May Bates, @sarahmaybee 


HEALTHY SOUL 

THE SCORNED 

VIRTUE 

Name a virtue that you 

admire in others and 

want to cultivate in 

yourself. 

So what word comes to mind? Courage 

would have been a good answer, for so 

many people these days seem to lack 

the ability to confront their personal 

fears or to face life’s uncertainties with 

confidence. Another good answer would 

be justice; it is concern for the public 

good that demands we look outside our 

selfishness to meet others’ needs and to 

protect their persons and rights. 

Self-control or the ability to practice 

moderation and restraint might be your 

immediate concern; if you are battling 

weight or smoking or temper, it probably 

ranks high on your list of desired virtues. 

I dare to say prudence didn’t come to 

mind – though you might have used 

a contemporary term such as good 

judgment or discretion; it is the counter 

to thoughtless and reckless behaviors. 

Those four 

qualities – 

temperance, 

prudence, 

courage, and 

justice – are 

often termed the 

cardinal virtues 

to Western civilization. As far back as 

Plato and Aristotle, they receive praise. 

Add such names as Seneca, Thomas 

Aquinas, and Ben Franklin to the list, 

if you wish. These are praiseworthy 

traits. And all are consistent with the 

great ethical teachings of Judaism and 

Christianity. 

A virtue that gets little attention and 

practically no praise in modern settings 

is humility. Perhaps it is because our 

culture tends less and less to consult or 

quote biblical materials in its discussions 

of character. Perhaps, too, it is because 

we seem to have equated a healthy 

sense of self-esteem with personal 

arrogance. 

In athletics, we call it “swagger.” In the 

halls of the academy, it is “pomp 

and circumstance.” In business 

and high finance, it is “perks.” 

On the streets, it can be 

called anything from 

“attitude” to “posturing” 

to “respect.” And while 

none of these terms is 

evil or inappropriate, our shallow culture 

has come to define them in terms of a 

feigned superiority that lets one person 

or group step on another. 

So the football player dances in the end 

zone or over the opponent he tackles, 

and the pitcher in baseball pretends 

to be a gunslinger when he strikes out 

the other team’s cleanup hitter. In the 

university or company, the person who 

gets the promotion gloats over the one 

who doesn’t. On the streets, she dresses 

like a whore and wants the reputation 

of being “a mean girl” or he works hard 

at the glare and manner of a thug. The 

result is not healthy self-esteem on 

display but boorish, uncivil, and cruel 

behavior – behavior of the sort that 

creates fights and vendettas when two 

persons or groups of the same mindset 

meet. 

Humility means acknowledging we all 

stand on others’ shoulders. We all know 

too little to put others down. We all owe 

it to the other person to hear her point 

and to try to understand his perspective. 

C.S. Lewis made this important point: 

“Humility is not thinking less of 

oneself but thinking of oneself less.” 

“Pride leads to 

disgrace, but with 

humility comes 

wisdom” 

(Proverbs 11:2 NLT). 

By Rubel Shelly 



"As the mother of 

three daughters, 

she understands 

the importance of 

being fully vested 

in the community 

and the local public 

school system."

ANNA HOCHKAMMER 

PINECREST'S CRUSADER 

Keep Pinecrest Strong and Safe 

Anna Hochkam was born to lead. Raised by a civicminded 

mother, Anna understands what it is to be 

a part of the community, but more importantly, she 

knows that, by doing, she can change the lives of 

those around her. 

Having spent the better part of the last 

two decades advocating for others, 

Anna has dedicated her life to serving 

children and families through her 

varied roles as a teacher, a community 

organizer, a non-profit board member, 

and a PTSA President. 

As the mother of three daughters, 

she understands the importance of 

being fully vested in the community 

and the local public school system. 

She learned a long time ago that, in 

order to implement change where 

needed, she had to become a part of 

the process. That, coupled with her 

drive and determination, prompted 

her to become a staunch advocate for 

the interests of children and families. 

Soon, her advocacy became a passion. 

Since then, she’s parlayed her passion 

into action by implementing longlasting 

change in communities like 

Miami Palmetto Senior High PTSA, for 

example. It was just named a National 

PTA School of Excellence for 2016 – 

2018, making it the first high school in 

Miami-Dade County ever to be honored 

as such. It was due to her efforts and 

the efforts of those she worked sideby-side 

with while leading the board 

that this school received esteemed 

accolades for its school-parentcommunity 

partnership. 

Through her work in Miami, she 

discovered exactly what it takes to 

push for much-needed expansion in 

order to have the greatest outcome. 

By documenting every aspect of their 

mission, she and her team of volunteers 

were able to do what some may have 

deemed impossible or implausible, 

and they ultimately had a huge impact 

on community-school relations. 

While Anna has amassed impressive 

accolades and awards, the most 

rewarding aspect of her life’s work has 

been the positive impact her efforts 

have had on the communities she’s 

served and her ability to find likeminded 

individuals who shared her 

vision and were willing to work hard 

to bring their ideas to fruition. From 

leading thousands of volunteers to 

public relations, hospitality, advocacy, 

and fundraising, she has been in the 

trenches fighting hard to improve the 

lives of countless children and families. 

She knows how important it is to have 

a strong group of mentors who are 

willing to take on challenging projects 

and to do whatever is necessary to 

foster change in their communities. 

Her role in Pinecrest is no different. It is 

Anna’s goal to improve communication 

within the community, bring the 

area into the modern age, and 

bridge the gaps between community 

organizations, government agencies, 

religious communities, and all other 

groups. Believing that problems can 

only be solved if citizens work hand-inhand, 

this village gem is eager to move 

forward and enrich the lives of every 

citizen of this wonderful community. 

By Ava Mallory 


HEALTHY BODY 

IS TYPE 2 

DIABETES 

REVERSIBLE & 

PREVENTABLE? 

The simple answer. Yes! 

And for many people, Absolutely. 

PREVENTION 

First lets tackle the easy one. Prevention, a recent conclusive study that followed thousands 

of patients over a crucial 15 year period when most Type 2 adults are diagnosed with Type 2 

Diabetes(between 50-65), showed that through modifiable lifestyle risk factors Type 2 can be 

prevented in nearly 90% of cases. 

HOW ABOUT THOSE THAT 

HAVE ALREADY BEEN 

DIAGNOSED? 

Good News!! 

Doctors across the Unites States 

have been seeing signs of Type 2 

Diabetes clinically reversing* in 

their patients. Patients are now 

being able to reduce or eliminate 

medication including insulin 

while at the same time achieving 

A1C (a person’s average levels of 

blood glucose) values in a nondiabetic 

range. 

This is an urgently important 

message that most patients never 

get to hear. As a matter of fact 

patients are typically told the 

complete opposite, simply due 

to lack of information or more 

specialized training. 

It is important, particularly during 

National Diabetes month in 

November, to create a national, 

even global, awareness that Type 

2 Diabetes can be reversed! 

Why? 

Last year, 415 MILLION adults 

worldwide were living with 

diabetes. By 2040, the number 

is expected to increase to 

approximately 642 million or 1 

in 10 adults.* The disease has 

become so prevalent it is not an 

epidemic, it is pandemic. 

Sadly, since most people are 

not aware their Type 2 Diabetes 

can be reversed, they will 

most likely develop diabetic 

complications before they get 

help. These complications include 

cardiovascular disease, blindness, 

kidney failure, strokes, Cancer, 

Alzheimers or Amputation. 

Currently every 7 seconds, 

someone dies from diabetic 

complications.** 

Diabetes is in the long term, 

without proper guidance, a very 

harmful chronic illness. The 

current model of management 

and medications based on a silver 

bullet approach, together with 

diet and exercise to “control” the 

disease has failed at providing 

a successful long term solution. 

This is not an opinion, this is a 

strongly evidenced fact. 

O HOW CAN YOU STOP THE 

SEEMINGLY ENDLESS CYCLE 

OF MEDICATIONS AND START 

THE PATH TO REVERSE TYPE 2 

DIABETES? 

It all starts with better 

information. For example many 

people are told that their Type 

2 Diabetes is genetic. For most 

this simply isn't so. Although 

Type 2 does have a familial 

component (Familial means the 

habits, customs, culture, food 

preferences, activity levels, etc. 

that you grew up with), your 

genetic inheritance does not play 

a major role. It is very important 

to accept this fact because it 

means there is a lot you can do 

to start finding a way out. You are 

not powerless against this illness. 

How Do Patients Take the 

First Step into Reversal? 

NOT ALL TYPE 2 DIABETICS 

ARE CREATED EQUAL. 

For Example: 

Let’s take the intriguing fact that 

you can have a person that is 

diabetic but is thin, eats healthy, 

and yet their sugar levels are hard 

to manage. On the other hand, 

there are diabetics that are obese, 

inactive and have poor diets but 

their blood sugar levels seem to 

be in better condition. Why? 

The reason is very simple: 

The underlying reasons, the 

mechanisms, the root causes of 

their diseases are particular to 

each and every individual. 

TWO WORDS- COMPREHENSIVE 

DIAGNOSIS. 

This is accomplished through an 

integrative and comprehensive 

testing approach. Thorough 

testing is what is going to open 

the door to improve and even 

help reverse a patient’s Type 2 

Diabetes. Doctors can then use 

detailed findings to customize 

a plan for patients based on the 

underlying root causes. 

If we know that each diabetic 

has diabetes for a different 

reason, doesn’t it make sense 

that each Type 2 diabetic should 

have individualized, customized 

treatment based on the 

mechanism of their illness? 

Common mechanisms: 

Insulin Resistance (Great Variation 

in this segment based on 

individual mechanism) 

Auto-Immune Diabetes (GAD 65, 

IA2, APICA) 

Gut Dysfunction 

Adrenal Dysfunction 

Long Term Cortico-Steroid Use 

Co-Morbid Thyroid Dysfunction 

Etc.. 

Good news! There are 

strong indications 

that there is a 

way out of Type 2 

Diabetes. The KEY 

is proper testing, 

a comprehensive 

diagnosis, and 

customized treatment 

for each patient. 

*Reversing is not the same as 

cured. But you can dramatically 

reduce your risk of getting 

diabetic complications and reach 

values on your A1C of pre-diabetic 

or non diabetic and reducing the 

need for diabetic medication. 

*For article sources go to 

www.healthymagazine.com/ 

Is-Type-2-Diabetes-Reversible- 

&-Preventable? 

By Dr. Ruben Valdes, DC 


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THINK AGE 

SPOTS ARE 

PERMANENT? 

An IPL Treatment 

May Be All You Need. 

As the adage says, many things come with age, but for some what comes with age can be 

nuisances or perceived as unsightly. For years, dermatologists have seen a multitude of 

concerned patients for various ailments; some far more serious than others. While we 

could discuss the litany of blemishes and ailments for days on end, the one we’ll discuss 

now is relatively benign and easily treatable. 

Age spots (liver spots) are 

those flat tan specks that 

normally appear on the face, 

arms, shoulders, or hands 

of someone over the age of 

thirty. They form in areas that 

get the most sun exposure. 

While not detrimental to 

your health, these spots can 

bothersome to those who 

suffer from them. For years, 

patients have been anxious to 

be rid of these spots forever. 

Lucky for them, now there is a 

procedure available that will 

erase these spots for good. 

IPL – Intense Pulse Light 

Treatment – is what some 

would deem a breakthrough 

procedure designed to 

address the imperfections 

of age spots in a safe, noninvasive 

procedure without 

leaving any injuries to the 

skin. Patients can expect to 

be in and out of the office in 

a short time with no marked 

swelling or bruising after their 

procedure. And best of all, 

you’ll have no down time after 

this treatment. 

This innovative procedure 

uses light waves, specifically 

calibrated to distribute 

intensity evenly on all skin 

types. It uses the exact 

strength and energy needed to 

garner optimal results in each 

case. First, a pair of protective 

goggles will be placed over the 

patient’s eyes, then, a topical 

anesthetic will be applied to 

the chosen treatment area for 

comfort. After that, special 

cooling gel will be applied to 

the skin to decrease the heat 

sensation from the device. 

To help decrease that heat 

even more, cool air cooling 

is used on the skin. Next, the 

IPL device (In most cases, a 

small hand piece is used.) 

will be applied directly to 

the treatment area/s. Each 

affected area receives short 

passes with the device, then, 

move on to other areas 

of concern. All in all, the 

procedure can take anywhere 

from thirty to forty or fortyfive 

minutes. There may be 

occasions when the patient 

has to return for other rounds 

of treatment, but when all 

is said and done, the areas 

treated are spot free. As an 

added bonus this treatment 

can be used to clear 

"IPL involves 

little risk if any. 

Many report 

having little to 

no discomfort 

following their 

treatment." 

birthmarks, unsightly veins, 

any skin discoloration, or 

other small areas of concern 

for the patient. 

By constricting the blood 

vessels and surrounding 

collagen, discoloration can 

be reduced or eradicated 

altogether. Within a short 

time, the patient will see 

noticeable changes, including 

the redness reduction, 

age lines, age spots, and 

birthmarks/discoloration. 

One should always weigh 

the risks of any procedure. 

IPL involves little risk if any. 

Many report having little to 

no discomfort following their 

treatment. This is noninvasive 

and nonablative, meaning 

there is no skin removal 

involved. Patients will 

experience speedy recoveries 

and a prompt return to 

normal everyday activities. 

By Maydeline Moreno 

www.amethystquantum.com 



TIE ME UP, 

PLEASE. 

Being too tied up: it's a problem we all face. I 

have been so immersed in stressful situations 

that, without realizing it, they begin to affect 

me, day to day. It is as though we extend our 

hands and slowly get wrapped up and tied in 

knots, and we do not realize it until those ties 

become so tight they cause discomfort and 

sickness in the body. 

We get tied up in drama, 

bad habits, and negative 

thoughts. We grow 

accustomed to the weight 

of the knots, so we add more knots. This cycle 

does not end until we see the real effects 

of those knots, when we finally make the 

conscious realization that we need to get 

untangled. By this time, so many aspects of 

our lives have suffered because we have gotten 

so tied up in things we have no control over. 

However, we do have control over how we 

allow those stressors to affect us. All those 

knots keep us “dressed and stressed.” We 

cannot be real with ourselves until we get 

untangled from those knots. The more knots 

we have, the more stress we accumulate, which 

in turn brings on all sorts of complications. The 

process of getting untangled is never an easy 

one because it requires conscious effort. We 

have to stop and assess what is worth giving 

and directing our attention and energy to, 

and what is not. We have to retrain the way 

we react to the situations life throws our way. 

The first step, instead of being reactive, is to be 

proactive. 

Often, a situation that can be hurtful will leave 

us stressed and depressed, and many find 

solutions in food and television. I hear the term 

“Netflix and veg” thrown around a lot. Instead 

of watching TV and sitting 

around for a couple of hours, 

how about some Netflix and gym? This 

is what is referred to as multi-tasking at its 

finest. Step up to a treadmill with your iPad 

or phone, and before you know it, you'll be 

drenched in sweat, with a satisfying cardio 

session behind you. 

Even just thirty minutes spent on the treadmill 

instead of the couch is a much healthier 

alternative. So next time, instead of hitting the 

bar, lift one, and get yourself a green juice or 

a smoothie instead of a double cheeseburger. 

It's not easy; all of these actions require your 

singlehanded effort. 

Instead of caving in to a rather taunting 

negative thought, remind yourself that you 

are worth a lot! You are worth taking care of 

yourself. You are beautiful, inside and out. No 

one can make you feel these things but you. It 

has to start with you. Having a good support 

network is great, but it means nothing if you 

do not value yourself first. How can anyone 

else appreciate you, if you don't appreciate 

yourself? So instead of sitting around all tied 

up, loosen the knots, value yourself, and see 

how light you feel. From my heart to yours, 

Namaste. 

We cannot be real 

with ourselves until 

we get untangled 

from those knots. 

The more knots 

we have, the 

more stress we 

accumulate, which 

in turn brings 

on all sorts of 

complications. 

Sylvia Morales 


HEALTHY 

FOOD 

34. 

36. 

REAL FOOD, NOT JUNK 

FOOD 

ROASTED PUMPKIN 

RISOTTO WITH A SALTY 

PARSLEY-WALNUT CRUST

HEALTHY FOOD 

REAL FOOD, 

NOT JUNK FOOD 

We consume a lot of calories at home. Unfortunately, 

home has become the place for fast food and snack 

food convenience. While not ideal, home is where 

we grab the candy bar or bag of chips and sit in 

front of the television. Home is where we sit down to eat after 

stopping at the drive-thru. But it doesn’t have to be. The steps 

below will give you specific actions that you can take to turn 

your home into a healthy environment for your entire family. 

MAKE REAL FOOD EASY 

Healthy foods should be the 

easy snacking options around 

the house. We grab for chips 

or cookies because chips 

and cookies are there. If fruit 

is sitting in a bowl on the 

counter, we would grab for 

that instead. 

Real foods should also be the 

easy meal options around the 

house. This takes planning. 

We often stop at the drivethru 

for a quick dinner instead 

of going to the grocery store 

to pick up food to prepare. 

Make your trips to the grocery 

store last for the week. Plan 

out the meals you will eat 

every night so that the quick 

fast food stop is not even a 

temptation. 

SMART SNACKS 

Are the snacks at your child’s 

school smart snacks? The U.S. 

Department of Agriculture 

(USDA) released updated 

nutrition standards for snacks 

and drinks served throughout 

the school building, in 

vending machines, school 

stores, snack carts and a la 

carte lines. This means we 

must all work together to help 

all our schools meet these 

new guidelines. 

Our Smart Snacks Calculator 

takes the guesswork out of 

determining if the snack, 

side or entrée item being 

served in school meets the 

new guidelines. Simply enter 

the product information and 

answer a few questions. You’ll 

get an immediate answer if 

your product is approved or 

not. 

SET FOOD RULES 

Decide which junk foods you simply do not want in the house 

and make a rule to keep them out. 

• No non-nutrient snacks in the house 

• Our house is a “no fry zone” 

• No sugar-sweetened drinks in the house 

• Only whole foods in the refrigerator 

• Half of our grain servings will be whole-grains 

• Whole-grains will be the first ingredient on the nutrition 

label 

Infuse your 

traditional dishes with 

FRESH 

PRODUCE & 

SPICES 

CREATE HEALTHY TRADITIONS 

Show respect to any traditional meals prepared for your 

family, and show respect to your family by making those meals 

good for their health. Infuse your traditional dishes with fresh 

produce and spices and consider growing all the veggies and 

herbs you need in a family garden. 

Some of our favorite meals often include meat. By replacing 

fatty meats with lean meat and grilling instead of frying you 

can quickly cut down the calories of your family’s favorites. 

“The Alliance for a Healthier Generation, founded by the 

American Heart Association and the Clinton Foundation, 

works to empower kids to develop lifelong healthy 

habits by ensuring the environments that surround 

them provide and promote good health." 

www.healthiergeneration.org 


HEALTHY FOOD 

ROASTED 

PUMPKIN 

RISOTTO 

WITH A SALTY 

PARSLEY- 

WALNUT CRUST 

Risotto is one of the most amazing Italian creations if 

you ask me. I make at least 4-5 times a year risotto 

and always try to add seasonal veggies to it, like in this 

recipe for autumn, roasted pumpkin. 

You can make this without the taste of white wine but to be 

honest with you guys, it is just half as good as it is with the 

slight hint of white wine. 

It makes the risotto so elegant and classic, because that is what 

it is. 

STAND BY THE STOVE 

Yes you heard me. You do not 

want to even go 30 seconds 

else where with your attention, 

because it is important to keep 

stiring the risotto, so it does 

not get burned. 

If you guys would just know, 

how many times I have 

messed up my risotto because 

I thought it is “just“ a minute, 

that i would be away. 

I remember my first weeks 

of being vegan, where all my 

thoughts were about what 

meal and favorite dish of mine 

I could keep. Well, risotto is 

one of those vegan recipes and 

it does not need dairy. You can 

easily use soy or oat cream in 

it. 


INGREDIENTS 

PUMPKIN RISOTTO 

99 

300g risotto rice 

99 

half a hokkaido 

pumpkin, cut into 

small pieces 

99 

200ml white wine 

99 

750ml vegetable stock 

99 

3 Tbs olive oil 

99 

4-5 charlotts or two 

medium yellow 

onions 

99 

2 cloves garlic 

99 

1 Tbs cinnamon 

99 

salt and pepper to 

taste 

99 

3-4 Tbs oat cream or 

soy cream 

INGREDIENTS 

PARSLEY-WALNUT 

CRUST 

99 

50g walnuts 

99 

100g parsley 

99 

2 tsp sea salt 

99 

3 Tbs olive oil 

INSTRUCTIONS 

When the hokkaido is cut 

into small pieces, put it 

into a medium bowl and 

add cinnamon, 1 tsp olive 

oil, salt and pepper. 

Line baking tray with 

parchment paper and put 

pumpkin pieces on it. Make 

sure all pieces are seperate 

and do not stick together. 

Chop charlotts/onions and 

garlic. 

In a medium pot add 2 Tbs 

olive oil and heat it up. Add 

onions and garlic to the pot 

and fry until translucent. 

Now add the risotto rice 

to the pot and mix it well 

together with onions and 

garlic. 

Stir for a minute or two and 

pour white wine into it. 

When the white wine is 

absorbed, carefully add 

about 100 ml until it is 

soaked up in the risotto 

rice and do that until the 

vegetable stock is empty. 

Stir very well and make 

sure nothing gets burned, 

Take off the stove and let 

cool down a bit. 

Once the hokkaido has a 

little golden crust and is 

soft, take it out the oven. 

Add the roasted pumpkin 

to the risotto after it has 

cooled down for a good 10- 

15 minutes. 

Keep mixing the pumpkin 

into the risotto for a few 

minutes until the risotto 

gets a light orange color. 

Add all ingredents for the 

parsley crust to a blender 

and blend for a few 

seconds. Do not overblend, 

you want the crust to have 

some structure. 

Just before serving, pour 

1-2 Tsp oat cream and 

parsley crust over each 

risotto portion. 

Sassi Swanson 

Vegan plant based cuisine 

earth loving and caring 

quality before quantity 

sassi@voilavegan.com 

www.voilavegan.com

Healthy Magazine presents our new directory, loaded with local 

restaurants and grocers who have taken the time to cater to 

those looking to form healthier dietary habits. We hope you 

enjoy Healthy Places to Eat. We sure did and look forward to 

expanding so we can continue to better connect our readers with 

healthy lifestyle options in their communities. 

www.healthyplacestoeat.com 

CARROT EXPRESS 

VEGETARIAN, JUICE BARS, 

SMOOTHIES & SANDWICHES 

1755 Alton Road 

Miami Beach, FL 33139 

305.535.1379 

BEEHIVE 

JUICE BAR 

& SMOOTHIES 

6490 Bird Road 


305.663.1300 

GREENG LIFESTYLE 

FRESH FRUIT & VEGGIE BOWLS, 

SMOOTHIES AND JUICE LAB 

@GREENGLIFESTYLE 

222 NE 2nd Avenue, Suite 106 

Miami, Florida 33137 

786.300.6545 

NORMAN BROTHERS 

JUICE BAR, SMOOTHIES 

& COFFEE 

7621 SW 87th Ave. 


305.274.9363 

MIAMI SQUEEZE 

VEGETARIAN, PIZZA, SANDWICHES, 

SMOOTHIES & JUICES 

18315 W Dixie Hwy. 


305.935.9544 

EVOS 

BURGERS, WRAPS 

& SALADS 

9537 S Dixie Hwy. 

Pinecrest, FL 33156 

305.740.3433 

HERE COMES THE SUN 

VEGETARIAN, HEALTHY 

& VEGAN 

2188 NE 123rd St. 

North Miami, FL 33181 

PURA VIDA MIAMI 

RAW ORGANIC BOWLS, WRAPS AND 

PITAS, JUICES & SHOTS 

110 Wasington Ave CU2 

Miami Beach Fl, 33139 

754.422.2131 

DELIRIO FRESH CO. 

SALAD, PIZZA, JUICE BAR & 

SMOOTHIES 

2475 NW 95th Ave. Unit 8 


305.499.3304 

THE LAST CARROT 

SANDWICHES, SALADS, 

SMOOTHIES AND JUICES 

3131 Grand Avenue 

Coconut Grove, FL 33133 

305.445.0805

GIARDINO 

GOURMET SALADS 

SALAD, FAST FOOD 

2346 Ponce de Leon Blvd. 

Coral Gables, FL 33134 

305.460.6010 

VEGAN & JUICE 

JUICE BAR & SMOOTHIES, VEGAN & 

VEGETARIAN 

115 SW 107 Ave. 


305.220.3430 

NUTREAT 

BREAKFAST, LUNCH, 

COFFEE AND DRINKS 

100 S Biscayne Blvd 


305.416.7577 

BERRIES IN THE GROVE 

AMERICAN BREAKFAST 

& BRUNCH 

2884 SW 27th Ave. 

Coconut Grove, FL 33133 

305.448.2111 

VEGANAROMA 

VEGETARIAN RAW 

& VEGAN DISHES 

3808 SW 8th St. 


305.444.3826 

EARTH 

LUNCH, DINNER 

AND DRINKS 

5831 Sunset Drive 


305.397.8678 

TEN FRUITS 

JUICE BAR & SMOOTHIES, 

COFFEE & TEA 

143 NE 3rd Ave. 


305.373.7678 

GREEN LIFE CAFE 

VEGAN & VEGETARIAN 

CAFE 

104 Giralda Ave. 


786.409.5592 

THE JUICERY BAR 

HOUSE SMOOTHIES , SIGNATURE 

JUICES, SPECIALTY SHOTS, ACAI BOWLS 

635 Brickell Key Dr 


305.350.2277 

17082 W Dixie Hwy 

North Miami Beach, FL 33160 

786.565.9684 

HEALTHY 

MENU 

VEGETARIAN 

VEGAN 

GLUTEN 

FREE 

NON 

GMO

NOVEMBER 2016 MIAMI for web

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